4 Relaxing Exercises That Aren't Yoga

There's no doubt about yoga's many benefits, from increased flexibility, strength, and circulation to decreased stress and anxiety. (Watch out for these 10 silent signals you're way too stressed.) Yet if making it to a yoga class isn't always feasible—or, if you've tried yoga and just don't love it—there are plenty of exercises you can do to get the same relaxing effect for your body and mind, says Holly Perkins, a certified strength and conditioning specialist and author of Lift to Get Lean.

"Whether you're low on energy because you didn't get a good night's sleep, you did a challenging high-intensity interval training class the day before and feel exhausted, or you simply want to unwind after a stressful day, restoration is so important—and it can come in many forms," says Perkins. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!) Here, Perkins shares 4 uber-relaxing exercises that don't involve a single yoga pose.

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Move #1: Diaphragmatic Breathing

Women's Strength Nation

Find a comfortable position: This may mean sitting on your couch, in your desk chair, on a mat at the gym, or even laying down on the floor. Place one hand on your belly and as you inhale, imagine your breath reaching your belly. Ideally, you'll even feel your hand move out every time you inhale. "Most of us breathe solely into our upper chests, and we keep our abdominal muscles contracted," says Perkins. "You have to consciously teach yourself to make your belly rise and fill up with air, and this exercise helps to do that." Filling your belly with air stretches your diaphragm and naturally slows your breathing, which has a profoundly calming effect, says Perkins. Start by inhaling to a count of 5 and exhaling to a count of 7, and repeat for 2 minutes or longer.

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Move #2: Windshield Wiper Legs

Women's Strength Nation

This exercise is excellent at releasing any tension in the lower back, which can help you feel a sense of calm all over your body, says Perkins. Lie on your back with your knees bent and feet on the floor. Place your arms overhead. Drop both knees to right, allowing lots of space between your knees. Then switch sides and repeat 5 times to each side, moving slowly. "This simple exercise rocks your pelvis from side to side, resetting the relationship between your lower spine and pelvis," says Perkins. "It feels amazing."

Sit on the floor facing the couch and scooch your butt into the corner where the couch meets the floor. Once you're there, swing your legs onto the couch so your knees are bent and just your lower legs and feet are on the couch. Stay here for 5 minutes or longer. "This is amazing for people who aren't flexible, particularly in the hamstrings," says Perkins. "It's a gentle inversion, which reverses blood flow from your feet toward your heart, which is deeply relaxing." Perkins adds that if you're short on time, you can do your diaphragmatic breathing while you're in this position. And if you're at the gym, you can use a big exercise ball for this move.

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Move #4: The Zig-Zag

Women's Strength Nation

Lie down on the floor with your knees bent, feet in front of you, and arms overhead. Then, drop both of your knees to the right, keeping your left shoulder as close to the ground as possible. Stay here for 1 minute or longer, then open your knees so the soles of your feet touch, and bring your legs to the left side, holding here for 1 minute or longer. "I typically feel this stretch in my back and sides, but someone else might feel it in her hips and knees," says Perkins. "You'll feel this where you're tightest, and the passive stretch to that area will help you feel more relaxed all over."

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